Going on holiday is something that makes us feel very happy and joyful. But once you arrive at your destination, you don't feel like yourself at all: lethargic, a headache and an upset stomach. These are some symptoms of a jet lag. Although jet lag is relatively harmless and temporary (2-4 days), it can significantly disrupt your holiday enjoyment. In this blog, we explain what jet lag is, what symptoms are associated with it, how long jet lag lasts and how you can reduce or prevent the complaints.
What is a jet lag?
Jet lag is a temporary sleep-wake disorder where your body is not synchronized with the day-night schedule of your destination. This usually happens when you cross multiple time zones in one flight. Interestingly, flying from west to east causes more complaints than vice versa, because you are flying 'against time'. For example, if you board a plane in the morning and fly east, it could be that after a long flight you start a new day there, skipping a night.
Our biological clock, which is regulated by our circadian rhythm, gets disrupted by this. This rhythm determines, for example, when we are hungry or thirsty and when we wake up or should go to sleep. As soon as we skip multiple time zones, this rhythm is no longer correct and you can suffer from jet lag. Flying from north to south or vice versa usually causes no complaints, because you remain in the same time zone.
Symptoms of a jet lag
- Daytime fatigue
- Difficulty falling asleep or staying asleep
- Headache
- Gastrointestinal problems
- Irritability
- Concentration problems
Who suffers most from jet lag?
Anyone can suffer from jet lag, but some people are more susceptible to it than others. Business travelers, pilots, and people who frequently take international flights may experience jet lag more often. Older adults may have more difficulty adjusting to new time zones than younger people. Also, people who already have trouble sleeping or have an irregular sleep pattern may suffer more from jet lag.
Tips for a comfortable journey
1. Get into a different time zone in advance
Start adjusting your sleep and eating rhythm a few days before your trip. There are apps, such as the Jet Lag Rooster app, that can help you adjust your biological clock to the new time zone before departure. Enter your travel details and the app will indicate how you can adjust your rhythm.
2. Travel with a stopover
A stopover makes the transition to a new time zone less abrupt. The smaller difference in time zones helps your body adapt faster, and as a bonus, you get to see an extra destination. For example, are you flying from Amsterdam to New York? Then consider a stopover in Reykjavik.
3. Mislead your brain
Set the clock on your phone or watch to the time of your destination as soon as you board the plane. This helps you mentally prepare for the new rhythm. During the flight, try to stick to the rhythm of your destination instead of your home rhythm.
4. Use night mode on your phone/tablet/e-reader
Blue light from mobile devices can keep you awake. By turning on night mode, the screen gets a warmer image, making it easier to fall asleep. This helps you rest during the flight.
5. Eat as if you are already on holiday
Eat at the times that correspond to the meal times at your destination. This helps you get into the rhythm. Avoid heavy meals just before or during the flight to prevent digestive problems.
6. Arrival time
Try to arrive at your destination during the day. This makes it easier to get into the local rhythm. Stay active and go outdoors. Sunlight helps stop melatonin production, making you feel more awake.
7. Acclimatise for a day
Give yourself a rest day after arrival. Don't plan busy activities on your first day, but take time to get used to the new environment. Take a walk, go to the beach and think about what you will do in the coming days.
8. Power naps for new energy
If you're flying west, it's already much later according to your natural rhythm. If you wake up early, take a half-hour power nap later in the day to regain your energy. If you're flying east, try to go to bed at a normal time and take a power nap later in the day to catch up on your morning hours.
9. If you really can't anymore...
Do you feel like you really can't stay awake, but it's still a long way from bedtime according to the new time zone? Then take a shower or go for a walk, but don't go to bed. This helps you get into the new rhythm faster.
10. Bright light
Use daylight to shift your biological clock. If you're flying west, seek out as much daylight as possible in the morning and go to sleep when it gets dark. If you're flying east, make sure you're outside especially in the afternoon. If necessary, wear sunglasses in the morning to reduce the effect of daylight.
Conclusion
Jet lag can be challenging, but with the right preparation and strategies, you can minimize its impact. By adjusting your sleep habits, staying well-hydrated, exercising regularly, and quickly adapting to the local time schedule, you can make your journey more comfortable and enjoy your destination more.
What are your best tips for preventing jet lag? Share your experiences and tips in the comments below!
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